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Sunday, March 26th

March 26, 2017

Front Squat 2-2-2-2-2@90% 1RM

Glute Ham Raise 4-4-4-4-4

then,

4 Rounds for time of:

15-Power Cleans (115/75)

20-Box Jumps (24/20″)

 

*Starting next month we will no longer have a 6:30pm class on Tuesday & Thursday at East due to low attendance.

Saturday, March 25th

March 25, 2017

Skill Practice: L-Holds (Hanging & on parallettes) & Rope Climbs

then,

200M Run

10-KBS’s (53/35)

10-T2B

400M Run

15-KBS’s

15-T2B

800M Run

20-KBS’s

20-T2B

400M Run

15-KBS’s

15-T2B

200M Run

10-KBS’s

10-T2B

For time.

 

*We will be judging 17.5 from 10-12 today at The Ville.

*There will be no CrossFit Kids today.

*Starting next month we will no longer have a 6:30pm class on Tuesday & Thursday at East due to low attendance.

Friday, March 24th

March 24, 2017

CrossFit Open WOD 17.5

RX

10 rounds for time of:
9 thrusters, 95 lb./65 lb.
35 double-unders

 

Scaled

10 rounds for time of:
9 thrusters, 65 lb./45 lb.
35 single-unders

 

*We will be judging 17.5 during class for unlimited members today as well as 10-11am on Saturday at The Ville.

*There will be no CrossFit Kids this Saturday at East.

 

*Starting next month we will no longer have a 6:30pm class on Tuesday & Thursday at East due to low attendance.

Thursday, March 23rd

March 22, 2017

Rest Day.

 

*Tonight at 8:00pm the last workout for the 2017 CrossFit Open will be announced!

Wednesday, March 22nd

March 21, 2017

Metcon Week

“Carse”

21-18-15-12-9-6-3 reps each of:

Squat Clean (95/65)

Double Unders

Deadlifts (185/135)

Box Jumps (24/20)

*Begin each round with a 50 meter bear crawl

 

Tuesday, March 21st

March 21, 2017

Metcon Week 

CrossFit Open WOD 16.1

20:00 AMRAP of:

25ft Barbell OH Walking Lunges (95/65)

8 Burpees Over Bar

25ft Barbell OH Walking Lunges

8 CTB Pullups

Monday, March 20th

March 20, 2017

Metcon Week

“Roney”

4 Rounds for time of:

200M Run

11-Thrusters (135/95)

200M Run

11-Push Press (135/95)

200M Run

11-Bench Press (135/95)

 

*Don’t forget to submit your scores for 17.4 by 8:00 tonight!